Save the legs, destroy the arms!

Preamble:

A few PAX had run this weekend. A lot. 20-31 mi each respectively. So I was here to save the legs for us…

Warm-O-Rama:

Plank- center 45 sec, then R arm 30 sec, L arm 30 sec, center for 30 sec.

The Thang:

Grab something heavy, for most, it was a cinder block, but we had sandbags, kettlebells, and rain – all along for the ride.
We WALKED to the far side of the school, headed to the basketball court, but Q decided to use the bus lane covering as the rain picked up for our first set.

All exercises are a paired set, 15 reps of one movement, then 15 of the next move, SLOWLY. Then repeat with little to no break. Plank for the Q to make the next call.(Most) PAX do not do slow reps. Lesson learned, next time there will be timing involved.

On your six for:
Lat raises
Presses
Standing:
Deadlift
Shoulder press
Rest/Plank
Curls
Rows
20 Good mornings with your weight

We moved to the bball court for another full round to make room as faculty/staff showed up. My sweet tunes were drowned out by either the HVAC system or the jet propulsion lab out back…either way, it was LOUD.

After a misty full round, walked back to the flag, er, cars? There, we did 1 set of everything for 15 reps.

Done.

COT:

Schools – Students/Teacher
Sprocket (job)

Naked-Man Moleskin:

Q-ing less than 48 hrs post running 31mi was questionable at best. It worked out though.